What Is Osteoporosis? What You Need to Know
How Can I Prevent Osteoporosis? continued...
Walking, jogging, playing tennis or racket sports, and dancing are all good weight-bearing exercises. In addition, strength and balance exercises help build stronger muscles and may help you avoid falls. This will decrease your chances of breaking a bone.
Taking measures to prevent falls is important, especially for people at risk of bone fractures.
Increase calcium in your diet. Getting enough calcium throughout your life helps to keep bones strong. Experts recommend 1,000 milligrams each day for premenopausal women and 1,200 milligrams a day for postmenopausal women.
Excellent sources of calcium include:
- Milk and dairy products (low-fat versions are recommended)
- Canned fish with bones, such as salmon and sardines
- Dark green leafy vegetables, such as kale, collards, and broccoli
- Calcium-fortified orange juice
- Breads made with calcium-fortified flour
You can get the recommended amounts of calcium by having four servings of calcium-rich foods each day. Good choices might include:
- Yogurt made with low-fat milk or whole milk
- A serving of cheese, tofu, or milk
- A serving of fish or broccoli
- Calcium-fortified juices, breads, and cereals
- Calcium-fortified dairy products
Supplement your diet. Experts say it is best to get calcium through your diet. But if you don't get enough dietary calcium, ask your health care provider about calcium supplements. Recent studies show that calcium supplements might increase the risk for heart attack, so you and your doctor will have to weigh your individual risks and benefits of supplements and decide what is best for you.
Get plenty of vitamin D.
Vitamin D is necessary for the body to absorb calcium. While being out in the sun 20 minutes each day helps your body get vitamin D, more research is showing that people may get too little of this vitamin, particularly in the winter time. You can also get vitamin D from:
- Fatty fish like salmon
- Milk fortified with vitamin D
Guidelines from the Institute of Medicine call for increasing the recommended dietary allowance (RDA) of vitamin D to 600 international units (IU) for everyone ages 1-70, and raising it to 800 IU for adults older than age 70 to optimize bone health. Some experts recommend an even higher doses of vitamin D.